Ranger's training thread

[mikvan52]

BTW: I was over in Alexandria, Virginia, the other day to witness the satellite erg race there.
REAL COMPETITIORS were there: (SPOUSTA & SIEBACH & many others)... both erging times that ranger will never approach again.

Not sure what's up with this.

Spousta has never been anywhere near a WR on the erg.

Do we understand from your puffery that you think Spousta is an inferior rower?

Check the standing records at the Head of the Charles and report back to us.
For Bob, the erg is a training tool used to excel OTW... go figure
It works well for him.

Perhaps he should Dick around with changing his erg stroke and concentrate on 5 years + of no shows at Crash-B.. (as you do)

BTW: Now that you've been 'sharpening' for months... What's your best 500m time in a workout?
Why not relent on the secrecy thang and post an IND_V?

[atklein90]

In my training, I am now rowing right at these targets (1:48 for a FM, 1:45 for a HM, etc.).

ranger

Wait a minute...I'm very much a newbie, but have read almost every single page of this thread over the months that its been going on. Did you just say that you've now rowed a FM at 1:48 and a half marathon at 1:45? Apparently you've rowed them both in the same day because you hadn't done this yesterday?!?!? Very impressive!

A FM is just UT2 rowing; a HM, UT1 rowing.

There are lots of ways to do UT rowing other than trials.

Sure, trials verify what you claim about your top-end UT2 and UT1 paces, but you don't really need the trials to know
what's up with this rowing.

So, you didn't do them....huh. Why in the world would you claim that you're able to then, unless you actually can prove that you did it?
You do it every day.

[redzone]

Ranger's goal here isn't to improve or succeed in any way on the erg. His goal is just to gain the attention he craves.

600+ pages of the same old BS prove he's pretty good at it. Stop getting sucked into his little game.

[Citroen]

So, you didn't do them....huh. Why in the world would you claim that you're able to then, unless you actually can prove that you did it?
You do it every day.

You must be new here. He's been posting the same crap every day for the last eight years and more.

Please don't feed the troll, you won't get coherent, consistent, sensible answers to your queries, you'll simply get a variation of the same old shit every time (it's even worse than Punxatawney Phil). It's almost as if Ranger is a Turing Test (except we've seen him with his anchor hauling technique at BIRC this year).

[Nosmo]

600+ pages of the same old BS prove he's pretty good at it.

But this is only one of a string of very long threads. If one were to add it up it would be many thousands of pages, not just 620

[ranger]

Do we understand from your puffery that you think Spousta is an inferior rower?

"Inferior"?

On the erg?

Not sure what you mean by that.

He's over 60 years old.

Over 2K, he now rows about a minute (15 seconds per 500m) off of the Open hwt WR.

That's quite a bit, no?

ranger

[atklein90]

So, you didn't do them....huh. Why in the world would you claim that you're able to then, unless you actually can prove that you did it?
You do it every day.

You must be new here. He's been posting the same crap every day for the last eight years and more.

Please don't feed the troll, you won't get coherent, consistent, sensible answers to your queries, you'll simply get a variation of the same old shit every time (it's even worse than Punxatawney Phil). It's almost as if Ranger is a Turing Test (except we've seen him with his anchor hauling technique at BIRC this year).

I've only been reading his garbage for a little over a year, so yes, I am still new here. What I find fascinating though is the fact that he's such a dirtbag that he continues on and on (for 600+ pages, plus multiple previous threads) about what he can supposedly can do. Then, when it comes time to produce, he doesn't even pick up the handle. It's absolutely amazing to me (having an athletic background, and having played sports at the collegiate level) that someone would lack such basic integrity, humility, etc. To make matters worse, he continues to claim 2k times sub-6:30, which he's done...8 YEARS AGO! That's like me claiming in my signature line that I bench press in excess of 450 pounds....because I could in college, but now I'd be lucky to push 300.... Minor details though.

I hear all about WR rows, but yet when I look at them, his name is nowhere to be found. As far as I'm concerned, as the rest of you I'm sure, they don't exist. Long story short, I find this entire thing absolutely entertaining. And yes, I'm feeding the troll. But seriously, who can resist? If he were a man, he'd stand up and do the things he claims he can....with a considerable amount of evidence. There has been absolutely no evidence whatsoever in the year+ that I've been reading this (no Ranger, 6:41s is not evidence, nor is it anything to brag about).

So, sorry guys, I didn't mean to feed the troll....I just had to jump in and try it....I'll stop now though.

[ranger]

To make matters worse, he continues to claim 2k times sub-6:30, which he's done...8 YEARS AGO! That's like me claiming in my signature line that I bench press in excess of 450 pounds....because I could in college, but now I'd be lucky to push 300.... Minor details though.

I don't see what's wrong with claiming something that you did eight years ago and then claiming that you are much better now.

That's what learning and training are all about--getting better.

Why do people go to college, professional schools, etc.

To learn, develop skills, practice those skills, etc., until they are much better at something than they were before.

Because of improvements I have made in technique and stroking power, my rowing is now much more effective and efficient, given the same level of effort, even though I am now eight years older.

For example, in my "Steamroller" sessions, I am now rowing 1:46 @ 22 spm (13 SPI) with a HR in the middle 150s, while eight years ago I couldn't do 1:48 @ 22 spm (12.5) at UT levels at all, even though my anaerobic threshold is 172 bpm.

1:48 @ 22 spm now is very low UT1 (150 bpm?), pretty close to top-end UT2 (145 bpm), rather than AT (180 bpm?).

That's a _huge_ improvement.

How big of an improvement?

Over a whole training band.

The top ends of the training bands are separated by five seconds per 500m.

UT2 is done at 2K + 15.

UT1 is done at 2K + 10

AT is done at 2K + 5

The paces that you row at the various training bands are very good 2K predictors.

When I am fully prepared and race 2K now, I will spend 40% less time working per stroke, take 15% fewer strokes per minute, get 200% more rest between strokes, and 30% more work done per stroke.

ranger

[ranger]

I'd be delighted to be proven wrong

Happy to hear it.

I'll see if I can post some data from my "Steamroller" rowing tomorrow, or if not tomorrow, sometime this weekend.

60min of "Steamerollering" would equal the 50s hwt WR for 60min, 17K, and break the 60s hwt WR for 60min by a considerable margin, just rowing along at 22-23 spm with a middlin' UT1 HR.

It would also be a 60min pb for me by two seconds per 500m, despite the considerably lower HR.

No 60s lwt has ever rowed 16K for 60min, 6 seconds per 500m slower--flat out, free rate, at a top-end UT1 HR.

22.5 spm for 60min is 1350 strokes.

ranger

[bellboy]

I'd be delighted to be proven wrong

Happy to hear it.

I'll see if I can post some data from my "Steamroller" rowing tomorrow, or if not tomorrow, sometime this weekend.

60min of "Steamerollering" would equal the 50s hwt WR for 60min, 17K, and break the 60s hwt WR for 60min by a considerable margin, just rowing along at 22-23 spm with a middlin' UT1 HR.

It would also be a 60min pb for me by two seconds per 500m, despite the considerably lower HR.

No 60s lwt has ever rowed 16K for 60min, 6 seconds per 500m slower--flat out, free rate, at a top-end UT1 HR.

22.5 spm for 60min is 1350 strokes.

Yet you couldnt pull ONE stroke in Indianapolis!

Bellboy- Naysayer of the Month- Jan 2011

[lancs]

For example, in my "Steamroller" sessions, I am now rowing 1:46 @ 22 spm (13 SPI) with a HR in the middle 150s, while eight years ago I couldn't do 1:48 @ 22 spm (12.5) at UT levels at all, even though my anaerobic threshold is 172 bpm.

1:48 @ 22 spm now is very low UT1 (150 bpm?), pretty close to top-end UT2 (145 bpm), rather than AT (180 bpm?).

That's a _huge_ improvement.

Then why can't you do 5k, 1:46 @22?

Is it because you lie so much?

Why do you lie so much?

I repeat, you cannot complete a 5k without breaks at that pace or rate. You have no reliable evidence whatsoever to counter this. None.

[goblin]

To make matters worse, he continues to claim 2k times sub-6:30, which he's done...8 YEARS AGO! That's like me claiming in my signature line that I bench press in excess of 450 pounds....because I could in college, but now I'd be lucky to push 300.... Minor details though.

I don't see what's wrong with claiming something that you did eight years ago and then claiming that you are much better now.


ranger

Sure. When I was in college, I was faster than you - and I figure that I've got 33 years to train for the 60s WR. Considering I have been rowing well (13 SPI) at low drag (105 DF), and since I've found that Madonna's 'Like a Virgin' has a perfect beat for my Virgin sessions, I figure I could gain a full SPI per year until I'm 60.

That would mean 46 SPI. At just 10 strokes per minute, during my Virgin sessions, I'd do 1:31 splits, just rowing naturally. At 10 strokes per minute, at 46 SPI and low drag, I would beat the current 60s WR 2k by 40 seconds. At FM pace, just naturally stroking during my Virgin sessions - not even preparing to race. _Fantastic_ stuff.

10 spm at 1:31 for a FM predicts a 5:00 2k (1:15).

fire marshall

[ausrwr]

Post of the year.

[ranger]

BTW, 1:46 was the pace of the hammer row in the 60s lwts last year at WIRC 2010.

ranger

[ranger]

If you are just rowing naturally, everyone should be able to pull 22 spm for a heck of a long time, expecially if you are a lightweight with short little legs and are rowing a low drag (119 df.).

For me now, 22 spm is a 4.4-to-1 ratio.

Yikes.

Can't get much more relaxed than that.

If you are rowing in a 4.4-to-1 ratio, you can have lunch and a snooze between drives.



ranger